Aquatic Aquatic exercisesexercises

Examples of exercisesExamples of exercises

PNF exercisesPNF exercises Standing in the pool, both legs, one legStanding in the pool, both legs, one leg Standing with arms to your side and Standing with arms to your side and

scullingsculling Standing with arms or legs moving: try Standing with arms or legs moving: try

to stay balance and proper postureto stay balance and proper posture Stork stance: running around someone Stork stance: running around someone

who is trying to balancewho is trying to balance

Examples of exercisesExamples of exercises

PNF exercises cont.PNF exercises cont. Use kick boards and pull buoys to Use kick boards and pull buoys to

balance arms or legsbalance arms or legs Use noodles for pushing down with Use noodles for pushing down with

arms and legs or sitting on themarms and legs or sitting on them Stationary jog: sculling for balance Stationary jog: sculling for balance

and stability extend leg and kick in and stability extend leg and kick in frontfront

Freeze: walk or jog in different Freeze: walk or jog in different directions then freeze for a 3 count directions then freeze for a 3 count with one leg or twowith one leg or two

ExercisesExercises Rock side to Rock side to

side:side: sculling at sides sculling at sides

extend legs to a extend legs to a kick side to sidekick side to side

Rock back and Rock back and forth:forth: same as above same as above

except extend except extend legs front and legs front and backback

Inertia circle:Inertia circle: Jog around in a Jog around in a

circle then change circle then change directions. directions. Whirlpool affectWhirlpool affect

Fig. 8’sFig. 8’s Snake: Snake:

Form 1-2 lines and Form 1-2 lines and follow the leaderfollow the leader

Back and forth Back and forth changing changing directionsdirections